October 23, 2017
MOTIVATING MONDAY!
STRENGTH: (10:00)
Strict Pull Ups!
OK to Partner Up! Sets do Not
have to be UB but rest no more
5 seconds or so between reps.
Rest as needed between sets but mind the clock! Ok to start in 1 division and scale down if needed. Challenge yourself! Use the entire 10:00 clock.
COMPETITOR:
6-8×5 “weighted” Strict Pull Ups with a #20/14, #14/12 or #12/8 Wall Ball.
RX:
6-8×3-5 “negative” Strict Pull Ups (No weight)
PERFORMANCE:
6-8×2 “negative” Strict Pull Ups
or 8×5-8 “negative” Banded Strict Pull Ups
STRENGTH ALTERNATIVE:
10:00 AMRAP!
20 Alt. Plank Rows #25/15
20 Bicycle Kicks
20 Russian Twists #12/8 WB
20 Flutter Kicks
200 M Run
MET CON: 19:00 Clock!
Hero WOD: “The Chief”
In 3:00, perform ME reps (AMRAP) of the following. Rest 1:00, then begin again from the beginning for a total of 5 rounds. Goal: 16R-20R+
COMPETITOR: Heavy “Chief”
3 Power Cleans #155/105
6 C2G Push Ups (Not HRPU)
9 Air Squats
RX: Traditional “Chief”
3 Power Cleans #135/95
6 C2G Push Ups (Not HRPU)
9 Air Squats
PERFORMANCE: Light “Chief”
3 Power (or Hang Power) Cleans #115/75 (#95/65 or #75/45)
6 C2G Push Ups (Not HRPU)
9 Air Squats